Happy heavier

So hard to fit these in during holiday time! Yesterday I started another plyo workout in the afternoon, but ended up getting interrupted a few times, lost my momentum, and gave up 2/3 of the way through. It was enough to make me sore today though.

Today, I planned another shortie.

Five alternating sets each of:

5 deadlifts - 145#
5 push-ups - slightly elevated (used The Blocks to neutralize my wrist position).

Jack Purcell

This was yesterday -
Press 115x2; 105x5,5,5
Chins 8,6
Run 2 miles @ 6.2 mph
More chins 6,6

Merry Christmas!

Grumpa

2 mile easy run in new grampa's basement.

plyo

Getting nervous for 4 x 4 frisbee starting in a couple weeks. So, I started my plyo training "regimen". I'm hoping to do this (hopefully more) at least one other time between now and January 8. It's loosely (or should I say, lightly) based on the p90x plyo workout.

In a nutshell:

12 different exercises x 2 sets of each x 20 reps/set = 480 reps of mostly squatty-type thingies.
(Eg: jump squats, squat jacks, laundry jumps, jumping split squats, swing kicks, and so on.)

Which isn't actually a lot -- my workout was only about 15 minutes long (plus easy 500 m rows for warm-up and cool-down). I had a very limited workout window: finished up by eating lunch at 3:30, swallowing the last bite as Tim woke whining from his very-short nap.

Omg! I'm flying!

"you're in a chair in the sky"

Bench 145x5,5,10
Dips 5,4,4
Chins 7,6,5

Louie.

one more sleep

4 mile run. 5.6mph. Actually didn't feel godawful which is kind of new.

curly

press: 112.5x5,5,7
squat: 225x10
chins: 7,6,6
curls: 65x12,10,10

Hello! Still alive!

Went for a speedy 45 min run today thru Spanish national parkland, the golf courses, and the resort - there are lots of hills. I felt them. I haven't worked out since Zumba last Wednesday (unless golf counts - and then you can add a round!). It was quickly followed up by a lunch that went from 1.30 to midnight! I think all my good work had zero payoff!

Where's winter?

No sign of the white stuff yet. It doesn't feel much like Christmas, so decided to use the last nursery school day until the new year for an outdoor workout rather than shopping. I may regret this next week when the deadline is a little closer.

Four rounds:
8 push-ups (hands slightly elevated)
200 skips
10/leg bulgarian squats (split with back leg raised)
400 m run

= not for time. (No breaks though.) We've lost both watches, and the iPod recently went through the dishwasher. So, no timing mechanism available.

After a terrible sleep last night, I hated this workout.

Now, off to Guelph for the weekend!

naps

swim: 1 1/8 miles. 53 minutes. half front crawl, half breast stroke. this makes me sleepy.

Big plates

At naptime today:

(Barbell warm-up)

Deadlifts - 135 lbs - 5 sets of 5 (folded laundry between sets)

Five push-ups.

It's really hard to work out at naptime. Besides the fact that it's after lunch, I also lie down with Tim until he's asleep, which is really freakin' cozy. I almost always doze off with him and have to force myself to get up to carry on with the activities I need to do without the toddler around.

Bitch, bitch, bitch!

:-)

5 K row yesterday- 20:51.

short, slow, and sweaty

3 mile run at 5.6mph.

Long, slow, and tedious

I love having a rower at our disposal. It's so perfect for sprints and intervals. A little bit on the tedious side over a longer haul. Nonetheless, despite the shitty weather (what's winter in Ottawa without a little freezing rain), I still wanted to do my Tuesday podcast. So rowing it was. Nice and easy.

5 km = 23:45 minutes.

you make me nervous

we had a great weekend. i watched with some fear as my defensive partner during the snow soccer would make end to end rushes. this same fella is the one that spent some time at the heart institute when we were home the last time. then i started to worry about myself.

today -
bench - 155x6
dips - 6,4,4
chins - 4reps x8
planky kind of things - 7.5", 20s, 20s, 15s

swimming - 1 mile. 800m front crawl. 800m breast stroke. 26minutes each. lots of breaks. total of 54 minutes

weekend winter wonderland

spent the weekend in the snow! headed out for a snowshoe on staurday, which quickly turned into a brisk hike instead (tho we were passed by folks who were strapped in, there weren't many spots on the trail that necessitated such equipment). the loop was just over 5k, some ups and downs but no elevation gain.

we played soccer for a friend's bday yesterday and had a blast - it had snowed all night and continued all day! a surprising amount of running (especially since g and i were on opposing teams) and we were both feeling our legs as we unwound by the fire.

today's flow class was rather challenging. and tonight, some competitive christmas shopping. babies and pre-teen girls....

Quickie

Did Sunday's crossfit: (modified) after the barbell warm-up (upped to 75 lbs!) 10x deadlift, squat, SHPDL, hang cleans, power/squat cleans, press, OHS).

7 rounds for time of 3 x 135lb cleans, 5 deep dips (these started as wall hand stand pushups, but after 2 rounds I wasn't going to get anything from the upside down curtsy I was barely managing to pull off). Time = 12:22.

Grab bag

Between going to and from nursery school, the mechanic, and the mall, I had only a tiny bit of free time to squeeze in some heavy stuff. Sum total of the day:

Walking: 5.5 km
Jogging: 2 km
Squats: 5 sets of 5 @ 115#
Pull-up progression: 3 sets of 3 (at the park, neutral grip, feet resting at hip-level)

The pleasant surprise was the weather that was nice enough to let us have one last play at the park. (No winter wonderland for us!) It was the "adalint park" (elephant park). Tim thinks the winding tube slide is like and elephant's trunk.

The road to DOMS

Overunder at breakfast today, rubbing his lats and rolling his shoulders: "Wow, I've never had DOMS this bad in my life."

He's referring to this six rounds he took in the chest on Monday. Five days ago.

I did that workout anyway. Scaled to fit, but I suspect a similar difficulty relative to our strength.

As many rounds in 20 minutes:
250 m row
20 push-ups (from the knees)
= 6 sets of rows, 5 sets push-ups (but I did the 6th set anyway. So six rounds in just over 21 minutes.)

By set four, I was doing the push-ups in groups of three or four.

There will be DOMS.

Jump, jump, jump! Run, run, run!

3 miles on the treadmill at incline 1- 21:57 and I took a 40 second break at 2.25 miles as I was gassed. 3 x 10 12 kg overhead walking lunges afterward. Then 10  basketball jumps, for which I was surprisingly springy for a guy who has been crushed all week.

ceo'ing

but first, yoga'ing to balance the mind and practice restraint ;) acala yoga today.

Found this - poignant considering my upcoming meeting.

Acala is one of the five Vidyarajas, kings of knowledge. Each of the vidyaraja is represented with a ferocious expression, to keep evil at bay. They express the will to fight hate and develop love. Their ferocious attitude is the determination to progress on the path of spirituality ans realization.

Acala in particular shows great compassion to all beings, as the flames engulfing him burn away karmic ties, severing them with the sword of wisdom, and restraining all straying thoughts from escaping dharma with the rope he holds in his left hand.

skatin

Last night was speed skating. Fun. We worked on corners (ie. crossovers) the whole night. This would be simple to do in hockey skates. Even stopping requires conscious thought in these skis.

But I think I'm signing up. It is really quite fun.

Oh also, I'm trying to get good at rollouts. So, one of the things I'm doing is static holds as far extended as I can be (which is 7.5" short of complete extension). I did 14s x3. I don't know what my progression schedule is for this - we'll see.

This American Life

Is the real reason I run on Tuesdays. Also, nursery school is a half hour longer on Tuesdays, giving me a nice chunk of time to go out, relax, and enjoy a good podcast, and get a little exercise. Or, as Tim would say, "a liddy bidda eggagyge".

A little over 8 kms in 48 minutes.

I was going to dips on the benches, but I forgot.

the benefits of jet lag

a 5:15am run. on the treadmill (it is dark! in the morning).

drawbacks:
1) my performance sucked wind (damn altitude)
2) asleep before 8 watching strombo on the internets

did a balance and flow class yesterday and will practice flow today at lunch.

so what? two weeks until Ottawa! oh yeah!

6 Rounds...

...To the chest

Did Saturday's crossfit: As many rounds in 20 min. of 250m row / 25 push-ups*. Did 6 in 20:20, so, technically 5 rounds and then 1 row + 20 push-ups.

*I cannot open doors now. That was 150 push-ups. The last 2 rounds were done in sets of 5 with the last 10 on my knees. I was on my knees a lot for this one...

Canis interruptus

Squats and 400's today. I used the straight route with the risk of traffic interruption. No traffic today, but there were a couple of loose dogs that were runner-curious. First time past, I squealed (literally) to a halt as the hip-high shepherd-arctic dog (wolf?) mix trotted right up to me. Just a sniff. By the third time past I was confident that the dogs were friendly (the rottie-mix really just looked on) -- but why the eff weren't they tied up? Seriously, the buddies were just hanging loose and alone on their yard. (Forgive me, my neighhourhood has a higher-than-average percentage of pitbulls owned by people with lower-than-average IQ's. I have been chased. I have fear.)

Anyway. I only lost a few seconds to my fear of dogs-on-the-loose. It was this old crossfit stand-by:

5 rounds for time:

50 squats
Run 400 m

= 14:48 minutes.

Gah. I was sure I'd beaten my previous time. But no. A few seconds shy. Damn dogs.

Actually, I did this one accidentally backwards, starting with the run. Oops.

And finished with 3 x 10 push-ups, hands elevated on a low step - about 6 or 8 inches? Ten was about the max I could do in one set. (By comparison of difficulty, I can do about five full push-ups in one set, and about 25 knee push-ups in a set.)

there goes the weekend

yesterday,  I did the following:

press: 122.5x4,3,1
chins: 4x6, 3x7, 2 (47)

Today I hung out with my girlfriend and our friends from Ottawa. Some people come and visit. Which is nice. Kidding aside, we actually got to have beautiful winter wonderland walk in the snow.

Li'l Rower

This is the only workout that happened at our place this weekend.

Prime day for a run

It seemed so beautiful out when I walked Tim to school this morning that I couldn't resist a run outside. I ended up with wet feet and cold ears. Ah well. It wasn't so bad, and I'd have gone further if I didn't have stuff to do (hosting book club here tonight: The Prime of Miss Jean Brodie. Book club and wine club always seem to land on the same weekend!)

Anyway, it was an easy 5K (30 minutes), with 120 (slippery and precarious) walking lunges -- in sets of 20 with a few steps of rest between each.

If the snow keeps coming, my trails will be impassable -- for running shoes, anyway. In actuality, my Gatineau Park running trails will be transformed into ski trails. Maybe I should ask for x-country skis for x-mas? Or snowshoes?

Tuesday and 2day

Tuesday: 4 rounds of  400m run (1% at 10.2, 10.2, 10, 9.5), 10 pull ups, 20 back extensions. 22:30.

Today: 3 mile run (1%, 21:10 -surprising) and 3 x 20 front extensions + 5 wall-handstand push ups.

EDIT: Oh, and a FUCK LOAD of working-for-the-(insane)-man.

on your mark

bench: 162.5x5. pr (that's 2 1/2 years old)
chins: 4x6, 3x7 (45). on the 3 minute mark (13sets total)

I'm still here!

Last week:
Thurs Pete and I skipped out of work early and went for a run
Fri was food and wine at black dog with k&j
Sat was KFit
Sun disappeared. I sat at my computer at 11 to apply for a job and the next minute it was 6pm. Didn't workout
Mon and Tues KFit. Hard class Tues with John. Sarted with 3 rounds of 40 secs squats, then 40 secs pushups, then sit ups then rest, as, as usual, he was totally unprepared and late for class and this is his way of giving himse,f time to put his shoes on. He then cranked the music up to a redunkulous speed. I dislike everything about his teaching but this was a great workout!
Tonight should be Zumba unless it's cancelled for some reason.

This time in 2 weeks I'll be in Spain and hopefully riding horses, playing golf, and running to the coves - lots of ops for hillwork!

My "home gym" has been very lonely and unused.

400's

400m x5. avg 1:44. this was much more pleasant than the balls out version (averaging 1:30). I could do this again.

Another rowing circuit

I think the title describes what my winter will look like, workout-wise. Luckily, aside from the rowing part, the possibilities are (almost) endlessly variable.

Today, four rounds of:

500 m row (average 2:08 min)
10 thrusters (45#)
10 sort-of-goblet squats (35#)

(I think with goblets you're meant to hold the dumbbell at your chest? I let my arms hang so the weight was between my knees - necessitated by the fact that I was using weights on a stick rather than an actual dumbbell. Likely reminiscent of the gym in Dar).

Finished with a set of 10 45# presses and an easy 2000 m row (< 10 min).

I didn't time the circuit (lost the g-damn watch again!), but worked through it all as quickly as possible (not counting the finishers). Rested about 20-30 seconds at the end of each round.

Yesterday, I opted for an hour of kid-free Christmas shopping rather than a workout, but had squeezed in a Sunday 5K (24:55 min) to make up for it.

We've also been playing a lot of Boing-Boing -- a game consisting of holding Tim under the arms and "bouncing" him from floor to ceiling (or off various pieces of furniture) seven or eight times while walking through the house before finally throwing him on the couch and collapsing there with him. That's gotta count for something, right?

olympic oval

I skated last night.
a) the skates are frigging wobbly, the blades are not in the centre of your foot. it feels like you have downhill skis on.
b) i fell once.
c) the ice is gigantic. there are two full size hockey rinks in the in field and they look like they are not regulation size because they have a case of the big/smalls by comparison.
d) class was an hour and a half. my feet were ready to quit before the rest of me.
e) 400m here is significantly easier than running.
f) my coach is from holland. she had to ask what 'clusterfuck' meant when the other coach used it in a sentence.
g) i didn't do any cross-overs on the corners. cornering is next week.

Massive Press

Not what the Occupy movement gets, but Daddy-os! Nice.

Today, squats. Warmed up w/ 65lbs (DL, Sq, HC, SHPDL, Press, OHS). Then 5 x 5x225, with 5x knees to elbows in between.
Finished with 5 x 5x25lbs single leg hip thrusts. Poor little left hammy!

nerdboy

if (press == (125*5)) {
   happy();
}

press: 5x5, last set 125x5

Anti-fun

Long slow run after a week of mousing. Wow, tight hip flexors. Ran the bridge (300M?) as fast as I could. 48 minutes total time. Did some push ups and 3 x 10 25lb db presses after and throughout the day.

Congratulations on a growing family Josey. Also, Nice push-ups! You know, while O2 may be more plentiful at sea level, so is gravity! That's hard work.

errr

so after my tough talk on Wednesday about my squats, I hurt my back getting ready for bed. for fucking realz. Short term, I'm taking squats, deadlifts, cleans, snatches, and presses out of the rotation (leaving bench & chins). Long term, squats and deadlifts may be out. Snatches preferred over cleans. I hope I'll be able to do front squats and sumo deadlifts. Also, maybe I can do 20 rep squats at some point. I'm kind of taking this seriously because I haven't done anything really silly with my technique in 2 1/2 years, I didn't lift at all for 5 months last year etc. On the plus side, two glasses of wine and a couple of ciders really loosened things up and it even feels better today (I don't get that but I'll take it).

yesterday -
bench: 5x5 up to 160
dips: 3,3

today -
chins: 10 9 sets of 4, 10th set for 3, 11th set of 2 for at total of 41.
then a bunch of curls in the squat rack.

Auntie Jo!

Yup! Owen David was born yesterday in toronto (where sadly, i am not). He shares his birthday with Grandpa Dave, who i am certain is over the moon in his own quiet way.

After the tears were shed, I practiced some quiet gently yoga before bed, sending love and blessings home (hokey? maybe. but helps me feel close and useful in some way)

Today I ran. 3k, then 2 fast'er' 800ms (4 mins is fast for me these days), then 1k. I am in no way ready to speed these up, but I must say it is nice to run at sea level and not feel like my lungs are going to burst.

Also:
5 x 5 push-ups (from toes!)

Anti-gravity

Perhaps inspiration to work on pull-ups and dips? (Er, among other things.)

Taste the pain

Back to this killer: 16-12-8-4. I recalibrated the routes for fine-tuning (most sets needed a few more metres). And felt like I was gonna puke after each set. As usual.

Run

1600 m = 7:10 (6:56, 6:38)
rest 3 min
1200 m = 5:29 (5:23, 5:17)
rest 2 min
800 m = 3:37 (3:23, 3:59)
rest 1 min
400 m = 1:44 (1:35, 1:43)

Total = 24 minutes (23:17, 23:38)

A little slower than usual -- maybe me, or maybe the adjusted routes (a bit of both.)

Followed this with 20 minutes of very active play in the park. Just wanted to run around on the grass and insisted I join in - up and down the hill; skipping the length of the basketball court; hodling him at chest height for spinning around (again and again); and jogging with him on my "doh-da's" (shoulders).

Yesterday, I managed an unexpected workout when I had to run back and forth and back again to the garage to sort out getting my car registered. About 4 km, and the car is now officially registered in my name.

strength and stretch

ab strength to be specific. yikes. i like this yoga video, i will come back to it more often.

Kick boxing

Monday went to regular KFit class.

Tuesday - nothing as gave a RR talk

Tonight I did kickboxing with Nat teaching. Oh boy. What a great workout! (Zumba cancelled for some reason).

tomatoes

squat: 275x5 h
clean: 140x4 m - and this was supposed to be a 145 (heavy day being 155). but whatevs. i totes got this. eventually
bench (light day is dips MRx2): 3,3. doesn't look like much but it was more than i expected. really focused on getting the shoulders below the elbows (even took a video to help with the potential cognitive dissonance)

The squats were easier than I expected. I spent the whole morning obsessing about whether to go for 270 or 275. The choice was right. It was hard but not hard like your hair being on fire or being wracked with doubt in the hole as you wonder whether this will be the one where the discs in your spine behave like the tomatoes on your burger (sheering force!).

migration

birds by the thousands. i assume from northern europe. mesmerizing... until the rains came. before all that, i ran another 5km in another 30 mins and it felt great.

did an hour of yoga - mostly twisting poses - wrung out those organs before bed.

Crossfit (kid) demo

So, Ken was describing to me a xfit workout involving a move where you walk your feet up a wall to end up in a handstand (facing the wall). This, along with two other moves make up a circuit. In my consideration of this workout, I tried out the handstand move. It was pretty cool, pretty hard, though I ultimately passed on the workout.

The workout is here, but I really like Tim's demo:

Sweetness

Back from Korea. Hard work that overseas travelling.
Did Ms Hedda's "sweet" workout from yesterday. What a miserable treat! I did the 65lb barbell warm up (10x DL, Sq., SHPDL, Hangs, PC's Presses, OHS's). I only managed 3 rounds of the workout before feeling quite shaky (I am admittedly exhausted). So, 3 rounds of 500 m row (1:54, 1:57, 2:06), 10 dips, 10 pistols (each leg). Nineteen minutes and change.

Frost on the pumpkin

But a beautiful day for an easy run. Every time I passed a bench (4x, plus the porch steps at home), I did 20 step-ups. Most of the benches came up to the top of my knee.

7.5 km + 100 step-ups = 48 minutes.

Extra walking today: besides to nursery school, also had to walk to pick up a "sick" Ben from school, and in a while to pick up the car from the shop (about 1.5 kms). Luckily I won't have to walk back from there too.

Today's podcast was Shelagh Rogers' The Next Chapter, which is crap. My wish is for This American Life to air semi-weekly.

hiatus

was 5 glorious days in South Beach with 11 other lovely ladies - only exercise being the midnight dance sessions and the ab workouts from the constant over the top laugh out loud moments.

find myself back on the African continent, only in the west this time, with a working treadmill. ran for 30 mins (until my knee told me it was time to rest) and about 5km. Slow run, with a few 2min bursts of speed work.

will do some yoga asanas before bed to not lose the progress I've made and to stretch (and because i miss it so!)

Starr's Big 3

bench, clean, squat. 5 sets of 5 with the weight increasing every set.

there is a heavy, medium, and light day every week. i'm doing this for two reasons:
- i seem to have trouble recovering because i'm either over 40 or because i don't drink a gallon of milk a day
- the bench and clean are my two worst lifts. squat is my best. the sign of a thinker is one who can sit with two contradictory thoughts in their head and see both of them as true. that's what i'm telling myself anyway.

bench (H): 115x5, 125, 135, 145, 155x7
squat (M): 135x5, 165, 195, 225, 250
clean (L): 115x5, 115, 115, 125, 135. actually struggled at the end with the cleans. which is weird. though i'm doing 5 instead of 3 reps. and i did a lot on saturday. but it's still supposed to be light. we shall see if i have to lower my medium and heavy goals. the medium final set weight is the heavy day's 4th set. light day is the heavy day's 3rd set.

rollouts. 3x3.
jump rope. 90sx3 with 3.5 min rest.

In the deep, dark dungeon

Warmed up with 500 m row and Ken's bb routine (45 lb, 10 x dl, hang clean, sumo dl high-pull, squats, OH squat with a broom, presses).

Four rounds for time (ie: as quickly as possible with minimal breaks):
500 m row (2:07-8 min)
12 bench dips (feet up on the ball)
10/leg pistol squats (alternating legs after 5)

= er, around 22 minutes? I had some timer trouble. I'll have to do this again with a better system, as that number seems a bit high.

Cool down with an easy 500 m row.

My pistol squats are not yet free-standing. I use a band around a pole for balance, rather than holding the pole itself, to eliminate the possibility of hoisting my weight with something other than my leg. (A band broke on me today. That was fun.) Still, the effect of being able to keep myself upright even though I'm prone to falling back is a bit like using a smith machine for squats, right? I will keep working on form and strength until I can do these free-standing.

This was an intense little circuit that left both my arms and legs a little rubbery. To make it an outdoor workout, you could substitute two minutes of skipping or running.

yesterday

snatch: worksets at 110. getting back in the groove
clean: worksets at 145.
bench: worked up to one set of 150
deadlift: 285x5. pr.

poker last night. woke up at 2.

Hey boys!

The last 9 posts have been by the fit chicks . . .

Just saying :)

Sunday

So, I decided on the "800m" (not sure why I call them this as I have no sense of the distance!)

Did 7 sets: 3 min hard followed by 30 sec rest

5 min warmup and then cool down run back to the car = 45 mins of moving

The first 3 sets had longer breaks as my watch was acting up and I couldn't remember how to get it to move from one interval to the next. Ended up setting one timer for 3.30. This confusion also meant I did an extra 30 sec sprint in the middle somehow! Really pleased how this went as my goal when I set off was 5 reps. Felt great. Nel had a blast (and then a bath, which she was less psyched about when we got home!). Beautiful fall day today. Love life! Woo hoo!

My round up

Wednesday I did a short 15-20 min run with Nel then dropped her off and ran to Zumba and back

Thurs was another DIVA event so nothing.

Friday I was a slacker and missed working out for no reason

Saturday I did a good solid KFit class. Nicole taught so it was easy but I was able to really focus on technique and squeezing so good!

Today I am lazing on the sofa trying to gather motivation to head out on a run with Nel. I think it is going to happen soon! Just trying to decide whether to go to Conroy for a pootle or the storm pond for some 800m sprints.

Rounding out the week

It's quiet in here this week. Are you guys going to pounce with weekly round-ups?! Overunder's back from Korea tonight; it might be a few days before he's back on his feet.

Meanwhile, on Friday, I did a little bit of bodyweight stuff.

Row 1000 m easy (4:50 min)

Overunder's barbell warm-up: 10 of each of deadlifts, hang cleans, cleans, squats, overhead squats, presses. (All with 45, except the OH squats, for which I used a broom handle and still couldn't get down all the way. I think there were supposed to be sumo deadlift high-pulls in there, but whatever; I was plenty warm.)

Bodyweight:
25 push-ups (from the knees)

25/leg Bulgarian squat (like a split squat, but with back leg up on a bench. Sort of a precursor to a pistol squat.)
5 pike presses
90 sec hands/feet plank
10 two-leg assisted pull-ups


Cool down with another easy 1000 m row.

Plus my 4 km walk to nursery school. :-)

Winter tires

Dropped off the car to get winter tires put on, and started my slow run from the garage.

33 minutes, 5.5 km. On the iPod: Eleanor Wachtel interviewing Michael Ondaatje. Sweet sigh.

800's in shorts

Monday, on Emma's recommendation:

With a two minute rest (walk and/or jog) between runs. Other than the first rest, this was not enough time for a full heart-rate recovery.

All quiet on the Western front . . .

It's been some days since a post. Hope everyone is sweating but not writing.

Friday I went for a run with Nelly. Probably about 30mins. Felt great but didn't run longer as I feel Nelly is getting old and is starting to struggle on these runs. That said, she still wanted to play when we stopped. Maybe I have to stop worrying she is going to have a heart attack!

Saturday was spent recovering from WC.

Sunday - similar run to Friday.

Monday - kick ass KFit class

Today is a DIVA day so not sure I'll get a workout in . . .

5 in 6

yoga classes / days (yesterday off due to breakfast AND lunch meetings + desperately wanting the evening to rest and hang with the fella)

feeling slight changes as my practice improves and my understanding of the poses grows. little things like i find i root myself into the earth when standing (keenly noticed at a concert where dancing wasn't the mood) and my posture is improving (shoulders back, belly in). my head and heart are a whole other story, one which i will spare you forum readers from.

hoping the weather holds for some running this weekend!

enjoy WC kids - perhaps daddy-o & i will have our own club tonight (not unlike last night...and the one before that...)

Sprints while the weather holds

Nutshell: Jogged to the park, sprinted up a hill eight times, jogged home, lunged 60 times, stretched (a bit). Listened to jets fly overhead.

Details: Distance to the park is 1.2 km. Ran 13-15 second sprints (around 50 m), with 1:15 min rest in between, including walking back to the start of the sprint. About half the sprint (the middle half) was up a very steep hill.

The park was really busy today, so a couple of my rests were a little longer as I waited for meanderers to get off my hill. (I didn't want to startle anyone. What with my superhero tights and all.) I realized that the busy-ness was likely due to Remembrance Day. Our neighbourhood is full of government lackeys, who all have a holiday today. I'm guessing Overunder's commute was quicker than usual today? May bode well for being on time to wine club tonight!

Also, I'm going to write this down so I'm accountable: I have a car now. (As of Wednesday, Onge passed on the keys to the Green Chariot*.) But, I'm going to keep WALKING Tim to school as long as I can (ie: until the sidewalks are impassable with the stroller. He's still too little to walk that far. Or if it's frigid.) One-way-only exceptions allowed for days when I really need to get shit done at home -- like today, I picked him up so that I'd have time to listen to the Remembrance Day ceremonies on the radio.

* Green Chariot: A sporty 1998 Honda Civic. She's got power nothing, unless you count the powerfully rusting buckled ding on the trunk where Onge backed into a tree. Probably the one beside her own driveway.

Wow, that sucks. You guys are animals!

So we (yes *we*) did the crazy 400m thingies.

Using HK's post as inspiration:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.

I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.

One Q: do you include the last rest break?

So, I have 2 x 400m marked out (I think the second in the loop might be shorter) and we did:
1.41
1.33
1.41
1.37
1.43
1.47

If you include the last rest we were 20.30 and need to shave off 45 secs to rival HK. I despise this workout but will keep at it until I can give HK a run for her money so will no doubt be at it for a while!

Must add, this is the first time I have run since Aug pretty much! Except maybe 1 or 2 odd runs.

Bush man

No, not a republican...

Ran in the woods at lunch (I will have to map this out) and stopped at the 2/3rds mark to do 5 rounds of 10 20 inch box jumps, 10 pike push-ups (almost a HSPU), 10 second* L-sit.

*I used the asymptotic-half-life-Scottish method of counting: 1.....2....3...4..5.6.78910.

I back!

No longer a sickie

KFit Monday night
Some weak half arsed (excuse the pun) glute stuff at home to help ease me back into this workout lark
Tonight a fun Zumba. Fun and sweaty! I'm starting to use that pelvis more too! :)

Montreal Vacay, Take Two

Sunday, after coffee and a banana, we headed out to the edge of le Vieux Port for a run. November 6 was wearing the mantle of September - it was gorgeous! Unfamiliar with the city, I was expecting a river run. The Lachine Canal was... a bit more industrial-historical than I was expecting, but it had it's charms.

Overunder and I were out for about 1h 7 minutes, and punctuated our very easy pace with four sets of 10 (H) and 20 (O) push-ups. Mine were on benches or similar ledges (including the steps of the Science museum). Gmaps tells us our route was just about 10K.

♫ come to my window ♫

bench: 152.5x5,5,7
squat: 265x5,5,5

more later?

indeed.
chins: 8,7,6,4,4
curls: 85x6,6,4. aiming for 8's. oh well.

josey hit the yoga studio. she has her yoga face on.

lonely street

I had to do my 400m x3 by myself yesterday. woe is me. But josey did some yin yoga. there was no yoga face but she released all the emotions from her hips (what is the shocked face emoticon?)

1:31.0
1:32.8
1:32.4

there is, what seems like would be, a very slight hill in the middle of our route. but it fucks up your stride on the way up AND the way down. surely once we become better at this (meaning: graceful and not galumphing buffalo), this won't matter.

Trening następnie Bigos

Found the little hotel gym on Youville. It was very well appointed and could suit our workout needs for a long time to come. Sigh. There is only so much time we have.

We did a 5 minute run then the barbell warm-up (10x deadlifts, squats, sumo's, hang cleans, power/squat cleans, presses, overhead squats. HK used ~35lbs, I used 65lbs.

Then we did 3 rounds for time-ish of 15 back extensions on a real GHD, 25 kettle bell swings (35lbs/17.5lbs), 10/5 pull ups. Time was 9:45 for HK and 13:30 for me. Kind of nasty.

Followed this up with a large Polish meal (lunch, at 3:45?) at Stache. Followed that up with Bison grass vodka shots. Followed those up with walking.

saturday night's alright

snatch: 115x2,2,1,2
clean: 155x3,1,-
press: 122.5x5,5,5. yay
deadlift: 280x9

now, wine. salmon. rom com.

I'm sick...

... Hence the lack of working out and posting

7 days with a hacking cough and sleepless nights - urg

Catching up on all the posts .... I used to row at university so have *fond* memories of the rower ;)

Hope to be back next week

barbell row

bench: 150x5,5,9
barbell row: 150x8,8,9

but then i felt a slight...something in my back. and that was all the excuse i needed to not do squats. i don't know if my form was off. if my abs weren't tight enough as a result of ab work a couple of days ago (lawdy, i hope not).

so, i think that's it for the day.

Row

5K, 20:43.

Presses (push) 95 x 5, 3 sets.

Still feeling it

Squats from Tuesday.

Started out on a handsome 5 rounds for time of 25 double unders, 10 overhead (30kg) walking lunges, 5 pullups. Did two rounds but was booted from the room by a goodlife staff meeting, a sort of a meeting of the minds;-)

Switched to 3 rounds squats (225 x 5) and 10 pullups.

where n=3

400m x3.

josey:
1:41
1:48
1:46

daddy-o:
1:26.9 (max HR 185)
1:30.1 (186bpm)
1:29.4 (186bpm)

we don't do anything crazy like have equal rest/work ratios. we walk back to the start and go (about 6minutes - i know you scoff hedda!)

early morning

managed to do some qi-qong exercises, a yoga class, and 10 minutes of meditation before waking my fella from his slumber with the smell of coffee. been feeling quite energetic today to boot. good because 400m are tonight, arghh. (someday we will aspire to the even run/rest but certainly not today).

yoga yesterday. and four days last week, with a 5km run on friday (cut short by the IT band but finished with long strided speed walking which felt like stretching with raised heartrate).

Fueled by candy

Not really. I was pretty good last night. The no-wheat thing eliminates my two favourites (KitKat and Coffee Crisp), so I may survive sugar week.

Outside again while the weather holds:

Warmed up with some lunging and skipping (the jump rope kind, not Dorothy from Kansas).

3 rounds of:
7/leg pistol squats (held rope wrapped around pole for balance)
10 low-bench push-ups

Then I did this one:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.

I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.

happy halloween, ghouls and boos

snatch: 112.5x3,3,3
clean: 152.5x3,3,3. broke a pr from 3 fucking years ago. biatch.
press: 120x5,5,6
deadlift: 275x8. i used, for the first time, the dry hands stuff we used in prague and it worked wonders. first time ever i didn't feel like the bar was going to drop to the floor for the last 4 reps.

there were no 400m sprints on friday. or saturday. or sunday. tomorrow!

Why? Why? Why?

I'm kind of starting to hate the fast 5K, but I keep doing it anyway. I figure at some point I will get better at it. Surely?

Also, it's a fair compromise between "run in the woods" and "hard workout". I'm doing myself no favours (pleasure-wise) by sticking to this godawful hilly route, but that's where the woods are.

So, 5K = 23:58 minutes.

A minutes and a quarter faster than last time. Interestingly, I did get seven hours of unbroken sleep last night.

Sprints and bodyweights

Only the second workout of the week (Tim was too snotty to send to school on Monday). So, I did my sprints and my "lifting heavy things" all in one go. The sprints were a little long, but not as long as a 400 m run. :-)  It looked like this:

Row 250 m in just < 1 min (1:55 min/500 m pace)
Rest 1 min
25/leg Bulgarian squats
Row 1/rest 1
5 pike position presses*
90 sec plank
Row 1/rest 1
25 push-ups (knees)
Row 1/rest 1
5 + 5 cheater pull-ups (two legs for support)

(In summary, that's 4 sprints and one round of five bodyweight exercise that theoretically hit the key functional areas.)

Cool down with 1000 m easy row.

* Start in a downward dog position and do a shoulder press til your head hits the floor (or thereabouts). This is about a half-dozen steps on the progression ladder from a handstand push-up.

Emma - if you guys are looking to increase your indoor workout possibilities, I recommend the Concept 2 rower (we are currently babysitting Daddy-o's). Once you get over your hatred of rowing, it's fabulous: versatile, compact, and easy on the joints.

Thems big...

...Those squats Daddy-o.

Yesterday (oh no, not today, today we have one of our thrice weekly not enforced but you have to be there lunch 'n learn fun fun fun project alignment meetings because everyone is too meeting-ed out to have a meaningful discussion any other time). Seriously, any attendee should be able to call into question the relevance, effectiveness or importance of a given meeting at any time and call "Shenanigans".

Aaaanyway, yesterday: barbell warm up then rower sprints. Thirty seconds on full sprint, 90 seconds off x 8. Relatively easy. During the sprints I was pulling~ 8.4 K / 30 min or so, at 39 SPM.

Followed up with deadlifts (135 x 5, 225 x 5, 245 x 5) and 10 knees to elbows.

gleek

does the top of your head burn when you do heavy squats? gah, i don't like that.

bench: 147.5x5,5,5
squat: 260x5,5,5. didn't think i'd be able to do this actually. it'd been a month and i upped it by 5lbs like it was on monday. it was touch and go.
tricep thingy: 62.5x4, 60x5,5. gotta reset down to 55.

i was going to do barbell rows but my rotator cuff is tight, it's late and i already said good bye to the other guy. i can rationalize quitting quite easily.

glad to emma back, was worried she didn't need us after her bikini trip was a success.

we are doing our 400m sprints tomorrow. gross. then we're going to see cuff the duke.

Thank God I worked out today

... Or I'd have been the only LA.

Wednesday = Zumba but to make it a workout I ran there and back :). It's only about 15 min each way but at least my heartrate was above resting for 90 mins :)

Yesterday was dinner at Taylor's. Monday was a run (in case I didn't mention that).

If I sit here long enough do you think PR will start cooking dinner?

Alone time

Wow, I'll just add to the flurry of posts today!

I did a long slow run. 7.4 km in 43 minutes.

And by slow, I mean I made an effort to "jog" and keep my heart rate relatively low. I even slowed down on hills. (Usually when I run a LSD, I go as hard as my lungs will let me, based on the distance.)

It was kinda weird to not push, but really... pleasant.

Your turn, Emma!

Nice use of the infinity symbol

'Cause it feels like that when you are running, doesn't it.

Me an GB hit the trails today near work. A 3 K run to a bench where id did 5 rounds of 10x 20 inch box jumps and 10x Not Quite Hand Stand Push Ups TM*. Then 50 fast BW squats and a 2 k run back to work.

* The NQHSPU is done with toes up on the back of a park bench, hands on the pine needles and ass in the pike position. I am sure it was...entertaining? for the old lady watching ducks from her car.

finishing up

i had to go back to the gym to finish yesterday's strength workout as i was in no mood to do so after the 400m x ∞.

press: 117.5 x5,5,5
curl: 85 x8,8,5

not entirely MIA

quietly trying to focus on my yoga practice. found it to be the best lunchtime activity for me. so while not running (IT band hurt on my first back in canada run. have had to endure daddy-o with the rolling pin to fix it, more painful than the sprints!) I am sneaking over to the new yoga studio a couple of blocks from the office. aiming for 3x/week and hopefully a yin class on the weekend.

I'll also be back in the gym once in a while to offset the sprints.

Oh and I am also taking a class on this

that sucked.

while i was gone i read Dan John's Never Let Go. One of the things he suggested was 400m repeats. and we know the other glee clubbers do them so how hard can they be? ouch. we did 3 reps of 400m, walking recovery.

we meticulously mapped it out and then we went.
josey: 2:22/1:53/2:04
daddy-o: 1:59.9/1:52/1:40

and of course, we were wrong. so the first run was 510m, the last two were 440m. so, adjusted times are (because i'm cool like that):
josey: 1:51/1:42/1:53
daddy-o: 1:34/1:42/1:31

presses delayed til tomorrow.

Monday = first run

Did an easy 35 min trot, which was 5 mins more than my ankle was happy about. I'm running thou' :)

#occupycabin

we brought a skipping rope, shorts, and running shoes. the wine was delicious. there was no running or anything. an easy 40 minute hike looking around for the trail (in so doing we pretty much saw what we were supposed to see - gigantic cedars). i don't know how they labelled the hike 1.5 to 2 hours.

snatch: 110x3x3
clean: 150x3,3,2 last rep failure was a function of overthinking the trap pull (already obsessing about the jump and the drop under the bar)
deadlift: 270x5. could have easily done more if i had some chalk. bring some dam chalk!

more later. presses.

This week

Zumba'ed Wednesday (as I get the moves I am starting to break a sweat during these classes and I think it must be good for the abs. Smetimes I feel as if I'm at a strip bar thou!)

Thurs was active lifestyle - nice autumn evening walk with dog and husband. The unusualness of Pete walking with us called for take out Thai and wine :)

Friday was a nice dinner, actually an amazing dinner, at Black Cat Bistro.

Today was KarateFit - tough class that made me feel very nauseous towards the end so took a bit of a breather. tonight T and K for dinner and all winter comfort food - wouldn't go down well with HK :). Still haven't listened to the podcast as trying to figure out how to get it off my email/computer and onto a mobile device so I can listen and multitask. I will though . . .

Maybe tomorrow will be some strength stuff .....

Happy weekend Glee Clubbers! I bought a wonderful selection of wine today (mostly Spanish) - will share the good stuff.

And you thought squat tabatas were hard

The sprint tabata I did today was officially the hardest exercise I have ever done. (Run all out for 20 seconds, rest for 10 seconds, repeat x8 in total.) Ten seconds have never passed so quickly and ineffectually.

The squat and push-up tabatas that I did before and after (respectively) the sprints felt like a walk in the park in comparison.


The numbers are my push-up reps. Squat reps were a fairly steady 19/set. The distance covered by "all out running" got shorter and shorter with every set.

Primal Run

Well, I wasn't wearing fur or anything, just long (for me) and slow and winding through woods: 8.4 k in 50minutes, with a hard 275 m sprint on the bridge at the end. Legs were sore after yesterday. Better than work!

Primal bodyweight

I've been reading Mark's Daily Apple lately. I'm not sure how gimmicky it is, but it sounds good to me so I've given way to my personal biases. So yesterday I did the "lift heavy things" portion of this approach. (My workout on Friday fell into the "sprint" category.

It means doing fairly high reps of the following five essential movements (x2): squats, push-ups, pull-ups, presses, and planks. (The type of each -- ie: wall squat vs. pistol squat; knee push-ups vs. one-handed push-ups; pike presses vs handstand push-ups, etc -- depends on what you can manage.)

Bookended with 1000 m easy-ish rows, I did two sets of:

25 proper push-ups (from the knees)
25/leg Bulgarian squat
10 two-leg assisted pull-ups (likely what Emma called "pseudo pull ups on low bar")
5 (barely) pike presses
90 sec hands/feet plank

Part of what makes me partial to this program is it's acknowledgement of the benefit of "move frequently at a slow pace", which to me is the same as "active lifestyle" (ie: walking 4 km a day just to get my kid to preschool and back, wearing 35 pounds on my back for two hours while walking around the market, etc.) which should be worth something when you can't pump iron all the time. Also, the approach to eating seems practical, rather than hardcore paleo.

Today my quads are pretty sore from those Bulgarian squats.

Me 'N GB

Pounded out a heart rate killer today.

Adapted from the cross fit WOD: three rounds for time of 50 double unders and 10 pistol squats (each leg). Time was 15:05. That's a bit high.

Tuesday = KFit with bands

Even thou John taught the class it was relatively tough. Good Ab exercises: sit ups the length of the room (sit up, scooch over a bit, sit up rpt), pseudo pull ups on low bar, walking blank down other length of room x2

I feel good to be back working out. Tomorrow is zumba and thurs will do more strength stuff

Scaled a crossfit to my demise

I am finally willing and able to work out again. Many reasons why its been such a long break.

Last night: a great game of Frisbee.
Today: Three rounds for time of run 200m + 5 pull ups, run 200m + 10 dips, run 200m + 15 push ups, run 200m + 20 back extensions on the GHD, run 200m + 25 sit ups. Time was 38 minutes and change.

Looking back, FUCK ME! that's 15 200 m runs. Not sprints, mind you, I was on the treadmill. I did each one at 1% grade and 10.5 MPH except that last 2, which I did at 10 MPH. Me and my new buddy had a blast!

Monday = KFit

Ok, I'm back on the program :)

Started the week with a KarateFit class and ankle held up-ish.

A natural

Yesterday we had an inside day, and I was doing some BW exercises while Tim watched TeeWee. He was inspired, and got in on the action.

Pretty good form for his first try, huh? Of course "up and down" consisted of nodding his head forward and back. But dude can count to 10, so there! He showed off this skill by counting my squats.

Anyway, shortly after this he decided that push-ups (and planks) were better "on Mommy bi-bi-bi-big back", which pretty much shut down the operation (I cannot do a single push-up with 30+ extra pounds). We played pillow dight [sic] instead.

Showing the kids how it's done

There was a window of lovely weather today, so I jogged over to the park and did some hill sprints.

Nine sprints, each about 12 seconds of full-out, with a 70 second rest in between (40 to walk back down the hill, 30 just letting my breath come back).

I ran the last two sprints to the cheers (jeers?) of a group high school boys who'd gathered at the top of the hill for their gym class. And yes, my ninth set was gratuitous. Punks.

♫ sunshine on my shoulder ♫

4 rounds of bike ridin' 10min, bookended by 70s of skipping and split & jerk practice. So 5 rounds of skipping.

Have a great weekend everybody - to the crickets that are still here ;-) We're off to New Denver in K-country tomorrow. Not really. We are going to the Kootenays. Not to be confused with the Kokanees or Kanannaskis (which is the actual K-country). We'll be shacked up for a week readin, sleepin, drinkin wine, mountain watchin, and doing BW exercises.

Here are pics from our last camping trip in August. It was stellar. When are you guys coming out again?




Look at this young buck!


For the rest, click something.

Spray Lakes #18, Aug 2011

vulture

bench: 145 x5,5,10
deadlift: 265 x7
barbell row: 147.5 x5,5,10. Should have done sets of 8 but I missed that part when I looked up my weight.

Yesterday, I practiced my snatch and jerk with the empty bar. And I jumped rope.

weekend in banffff

no hiking, no mountain biking, strolling at the most. it was glorious. there was brisk mountain air and snow. josey's sister and brother-in-law were here. they were very big fans of the mountains.

today, i did
snatch: 107.5x3x3
clean: 147.5x2,3,3
push press: 140x3,3,3,3,3
curls: 82.5x8,8,8

<some time later>

4 rounds of bike ridin' (10min) & dumb bell sit-ups (10# db's x13) & back extensions (13) & v sit rotations (12#x26)

In pursuit of a faster 5K

Twelve hours after chasing some U20-yr-old varsity soccer players around the frisbee field, I punished my legs and lungs with a short and anything-but-sweet set of "eights":

Four rounds:
Run 800 m
8/leg split squats (rear leg raised)
8 low bench push-ups (used the side of the kiddie pool at the park!)
= die.

Downhill runs (#1, #3) took 3:20 minutes. Uphill runs were 3:35 and 3:45 minutes respectively. Time between runs = 1:30 min (including squats, PUs and a short rest).

Wish I could say I did eight rounds. Maybe I'll put this one on repeat and add on sets each time. (Ugh, just the thought puts me in traction.) I'm such a wimp.

Caribbean

A week on the yacht and a few days by the beach = a bit of swimming, some kayaking, and nothing else!

Latté on a stick

We were completely behind schedule on everything this morning, starting with an 8:30(!) sleep-in. So that I would have time left in the morning for my pre-nursery-school-pick-up latté, I picked a short-as-possible workout, and did it as quickly as I could.

5 rounds for time:

50 squats
Run 400 m
= 14:42 minutes.

That's a PB on this workout. Previous times were 16:15 and 16:50, and the fastest I've ever done it was 15:35. I'm pretty sure I counted everything right (sidewalk chalk and all).

Yeah, the lure of the coffee is that powerful.

Later at the park, I did some chins, some bench dips, and some kid-assisted swing planks. And by kid-assisted, I mean I held a plank with my hands on the swing (already pretty hard), while Tim climbed the plank. Talk about taking it up a notch!

fall

snatch: 105x3,3,3
clean: 145x3,3,3

bench later with a reset to 142.5. and that try to improve my grip thing w/ 225 lbs.

skip

more biking and skipping (no chins).

5 mins biking, 1 minute jumping rope x5

flop and a failure

press: 115x5,5,6
snatch: 105xcomplete abject failure. not sure if this was from my chin up orgy yesterday or there is a more fundamental issue going on (like being old and not recovering from monday)
deadlift: 260x6
curls: 80x8,8,9

Might as well jump!

Did 5 easy-peasy rounds of 5 minutes on the bike. Then I did 3 chins and skipped rope for a minute. This was not meant to be exhausting, just to get me moving. Then I stretched while still doing chins. In total, 30 chins and 5 minutes of jumping rope. Getting better at the rope thing.

Not getting better at this

5K = 25:16 minutes. And I was trying. Ugh.

(Maybe I'll improve when I start getting more than six hours sleep each night? Say, in five years or so?)

Plus 60 lunges (3 x 20), even though we played a long game in the rain last night.

one year ago

I landed in TZ and ate more rice and beans (and fries and beer) and had no access to a squat rack. Plus, I was only three months into a ten month battle with a torn rotator cuff (I can still feel it back there, ready to pounce). I got fat in the wrong places.

cleans: 142.5 x3,3,3,3,3

<more later>

bench: 157.5x5,5,4. fuck. i had a lovely spotter, too.
squats: 255 x5,5,5
lying tri ext: 60 x8,8,8

Another rainy day row

Plus big presses!

Here's the rundown:

1000 m row - 4:32 min (fairly intense but not a race)
split squats - 45 lb x 8/leg (back leg on bench w two risers)
1000 m row - 4:30
presses + push presses - 65 lb x 4+1, 3+2, 3+2
1000 m row - 4:30

Stretch + latté.

I bailed on the split squats because I didn't want to suck at frisbee tonight. If the game is canceled, I'll punish myself tomorrow. Tuesdays: nursery school is half an hour longer!

From under the rubble

After so much summer, a rainy, autumnal day. I headed down to the basement for today's workout. It was such a mess down there, it took me longer to set up for this workout than to do it. After clearing away laundry, crayons, trainset pieces, boxes, balls, etc, and setting up the rower with enough space left for squats, I did this:

Five rounds:
5 squats - 110 lb (will easily up this weight next time)
500 m row - 2:10 min per round (give or take a couple secs)

The advantage of rowing over running is that with the rowing, you can close your eyes when you start to pray for it to be over.
Finished with:
20 squats - 65 lbs
1000 m leisure row (4:50 min)

Later at the park: 3 "real" dips (individuals - not consecutive) on the spiderweb climber. Tim made me hold him and raise him up and down for dips, too. He giggled the whole time.

ninapenda push presses

that is Swahili for I like push presses. They are kind of fun.

push press: 137.5 x3,3,3,3,3
snatch: 102.5 x3,3,3,3,3
curls: 77.5 x8,8,12

I also tried some isometric holds to improve my grip strength. I don't know if that will work. I held 225lbs in the end position of the deadlift with an overhand grip. 3 reps w/ 2 minutes rest between. 17s, 13s, 11s.

Have a great weekend, all. We are off to Edmonton for a fundraiser. Back tomorrow.

btw, the title originally said snatches and not push presses but then I thought 'too much'.

Brought to you by the Yak, the Pig, and the Dancing Bear

In the living room, after nap, watching some Wonder Pets on the "tee-wee":

Four times:
10 push-ups (knees on the couch, hands on the floor)
20 sit-ups
15 hip raises with 25 lbs (shoulders on the couch)

This was not an intense workout; Tim didn't want me anywhere but sitting on the couch, so I had to appease him for a few minutes between every exercise.

Thursday = flat abs and a lot of sweat 2

Modified version of http://www.fitness-training-at-home.com/flat-tummy-exercises.html ( modified by HK)

Thrusts: 15lbs (x2): 15, 10,9
Knee ups: moved onto straight legs and stopped when I couldn't get up to 90 degrees 12,12,12
Deep swings: 30lbs: 10,9,8
Killer twist: 15 lbs: 10/10,10/6,10/4

Tomorrow I'll be in the Caribbean! Woohoo!

Wednesday = zumba

Does that count?

After days of not working out as I've been working late-ish (or drinking wine) I went to my first ever Zumba class. Hmmm..... A little sad I'm signed up for the whole session but if I think of it as making a fool out of myself instead of working out it's not so bad.

wobbly pops

fine. do your xfit. also, hk, one of the funnier jokes on twitter that i've seen was "husband put his dishes on the counter over the dishwasher. i hope my next husband doesn't do this".

bench: 157.5 x5,3,4
deadlift: 255 x5
chins: 7,6,4. i've heard that grip strength is a big factor in chins. i have a more profound understanding of this after doing the deadlifts first and then wobbling all over the place in the chins.
lying tri ext: 57.5 x8,7,8

Crossfit for your pleasure

I still only do the running Xfits. I'm only a partial fidiot. This is a wonderful workout though.

Did this once before, more than a year ago:

For 20 minutes:

Run 400 meters
Rest precisely the time of the previous run

= 6 runs, with less than a minute left in the 20 minutes.

Last time, I did the runs/rests about a minute faster, completing six full rounds (6 runs AND rests). This time, my first three runs averaged about 1:35 minutes. The last three runs averaged about 1:44.
Then, I did a couple sets of 8 low-bench push-ups. (Actually on the front walk step, about half the height of a bench.)

Yesterday at the park: 3 sets of 10 bench dips and 5 inverted rows, plus 3 chin-ups.

oh, there goes gravity

Just spent five days away in gorgeous country. Now back to reality (though I can still see the gorgeous country from my living room).

Friday - in a hotel in Fernie. Had to make do:
db bench: 35x21,17,14,13
flyes: 20x13,13,12,12

Today
squats: 250x5,5,5
press: 112.5x5,5,7
cleans: 140x3,3,3,3,3

Grandmaster 2x Workout

This weekend in Montreal, 9 games of Frisbee for the North American Grandmasters title. A repeat performance!

1200 hurts the most

16-12-8-4 today. Can't figure out why I like this workout so much -- it hurts so freakin' bad. Like you get that completely done one more step and I'll faint/puke feeling FOUR SEPARATE TIMES in under 25 minutes. Awesome.

Run

1600 m = 6:56 (6:38, 6:57)
rest 3 min
1200 m = 5:23 (5:17, 5:34)
rest 2 min
800 m = 3:23 (3:59, 3:25)
rest 1 min
400 m = 1:35 (1:43, 1:36)

Total -- 23:17 (23:38, 23:32)

In parenthesis are the times from my last two attempts. The times for the individual runs vary from day to day, but my total time seems to be pretty consistent. Because I don't always do the same routes (but I always Googlemaps to plot a route in our grid-like neighbourhood), some of the variability could be chalked up to a few metres here and there.

At any rate, the 1200 metres is by far the biggest bitch of the bunch. Overunder will concur. The 800 feels like a total pussy after that. Relatively speaking.

I also did some back work at the park on the way home from nursery school: 2 x 5 inverted rows (straight legs this time); and 7 individual chin-ups. And a quote from Tim, to show off his sentence-making skills: "Do tin-up on munging bar like Mommy did."

(He was calling chin-ups "mommy up and down" until I taught him the word. He was all over it, but could only pull off a few L-seats.)

Little bit here, little bit there

I almost never work out at nap time. It's right after lunch and also I'm not great at working out inside my house. (Though I think I could probably risk running a mile from my front door while Tim's down. He always sleeps for at least an hour and a half, and even if he woke up and wandered around the house for 5 minutes, the worst that would happen would he'd end up on the piano. And that's par for the course anyway.)

ANYWAY. The stars aligned somehow, and I threw this down today at naptime:

3 rounds, no breaks:
10/arm dumbbell snatch - 25 lb
20 squats - 45 lb
8 shoulder press - 45 lb

I considered doing a few more rounds, but wanted to fold laundry, make supper and watch an episode of True Blood before Tim woke up...

Hours later, an unplanned stroller run (about 4.5 kms), plus about 25 (10, 10, 5) bench push-ups and a head-stand at the park. (Also a somersault. Those are not as easy as I remember them from 27 years ago.)

Thursday = p90x core synergistics

Can't say I was super impressed with this workout :(

At least I'm sweating. Really missing running but feel it might be close.

♫ at a mexican bar, somewhere in alberta ♫

later today. for now, gym time and packing because we're going south to Montana.

push press: 135x3,3,3,3,3. first time doing these as a real thing.
chins: 8,7,6
curls: 75x8,8,9

P90X upper body #fail

I tried Emma's chest/shoulder/triceps (aka: push-ups from hell) workout, and pretty much failed to complete it as stated. However, it was still a good workout.

The exercises I left out were the few that I couldn't figure out from the description how to do. Then there were a few which I was completely unable to do: plange push-ups, pike press, push-ups with clap. Tried each of these and was unable to do even one. Maybe if I did them at the very beginning?

All the push-ups were from the knees, as I'm still unable to do more than one or two "proper" form push-ups. DB's were 10 lbs, except where noted.

Slo-mo push-ups = 3 sets of 4
Max rep PUs in 20 sec = 10
Front/side (alternating) flys = 2 sets of 8
Chair dips (max rep in 50 secs) = 22
Plange push-up = ZERO (mostly this was a wrist problem)
Pike press = ZERO
Floor flys, alternating arms every 4 (1:30 min) = 16 total
Two speed push-ups (max rep in 1:45 min) = 17
Y press (with DBs) = 2 sets of 12
Lying tri extensions = 15
Arm out rotations (20 fwd+20 back) = 2 sets with 3lb DB (10 lb was too heavy so I did extra reps)
PU with clap = ZERO
PU with arm-up rotation = 12
DB cross body punch max reps = 50 (with 10 lb dbs)

I felt an instinctive urge to balance this out, so I finished with:

sit-ups - 3 sets of 20
bent-over rows (20 lb DB) - 3 sets of 10/arm

And later at the park, I did 5 sets of 5 inverted rows on the spiderweb climber while Tim scooted around above my head. (My shoulders almost on the sand when arms extended, but my legs were a little bit bent.)

Does this count?

Monday: losing a frisbee game to a good team we really wanted to win against? Guess not.

Today: 5K row- 21:04. Bench press: 5x 115. 5x 135, 5x 145. Rounded out with 10 minutes of sauna. For the black lung.

Monday = KFit lower body

All with blue and red bands

Added doggy kicks with red band

back in calgary

there is a lot more snow on the mountains since i left two weeks ago.

bench: 155x5,5,5
snatch: 97.5x3,3,3,3,3
lying tri x: 55x8,8,9

Sunday = p90x shoulders, chest, and tris

Warmup: jogging on spot, knees up/back, jumping jacks, neck and shoulder stretches etc

Slo-mo 3 in 1 pushup: down slo for 4, up slo for 4: 3 sets of 4, each set move hands closer together (completed with 4th set on knees)

As many push ups as you can in 20 secs: 9

In and out shoulder flys: 2.5lb (easyish) x 2: arms to front then to side. 16 total

Chair tricep dips: as many in 50 secs: 35

Plange pushup = wrist near ribcage (ie back) as many in 1 min: on knees 9

Pike press: downward dog and drop head to floor: max reps: 12

Side tri rise (lie on side, lower hand on shoulder, tricep push up with other arm): 6l, 9r

Floor flys: push up position, slide one arm to side and do push up, slide back. X4 then switch sides. Max reps 1min30: 12

Scarecrows: 2.5lbs x2: arms out to side, 90' bend. Rotate to lift weights up 180' then down, 12-15 reps: 15

Overhead tri extension: 12-15 reps: red band (easy): 15

Two speed push up: 4 fast, 3 slow: max reps 1min45: 7, then 10 on knees

Y press (shoulder press out wide): 12-15 reps: 10lbsx2: 15

Lying tri extension: arms up, bend to ears: 2.5lbs: 12-15 reps: 15

Side to side pushups:(push ups moving arm out to side for wide pushup) max reps: 12

Pour: stand up, lift arms to side, rotate forwards, 12-15: 2.5lbs: 12

Tri extension lean to side sitting: 2lbs x 15

One arm push up: hahaha

Arms to side, small circles: 10 forwards, 10 back x2: 2lb easy, 2.5 hard

Throw the bomb: tri extension with hip twist: R15, l12 2.5 lbs

Pushup with clap: 6 off knees

Slowmo throw: 2lbs easy-ish( hard to describe)

Tri extension to side: front then back: 2.5lbs

Push up and then rotate to side with armmin air: 6? off knees

Fly row press 2.5lbs

Dumbbell cross body punch (lie on back and punch) max reps : 2.5lbs: 100

Saturday = made up combo

Hamstring curls on ball: 15,15
Knee ups: 25,25 (perhaps time to start trying straight legs?)
Lunges (blue): 16f, 16s; 16f, 16s
Killer twist 15lb: 10/10, 10/9+
doggy kicks: 15,15
push ups: 14,13
50 fast squats: 50,50 (duh!) should time these next time
Ab/ adductor: 16f, 16s; 16f, 16s red band

Golf (comp so in a cart again)

2 more sleeps!

Not usually one to will time away but man am I ever looking forward to heading home. It's been a long haul these last couple of weeks, work-outs have suffered but will be back in a proper gym, climbing majestic mountains and enjoying lots of ab work in a few days :)

for now, one more yoga class by the ocean and daily meditation.

WOD re-dux

Today's CF was 5 rounds 35 double unders, 200m runs. I revamped for the gym and a little less suicidishness.

5 rounds 20 double unders, 10x45lb over head walking lunges. 11:40. I did need to lay down afterward, so I guess I didn't go all out, but I was exploring new parts of my lungs, for certain.

Finished with 2 sets of 15x45lbs presses.

A painful return

You know when you're playing defense in the cup for a really long time and it's awesome and you finally force a turnover, then the handler fucks it up right away so you're back to the cup again and it hurts so much and you want to curse and kick someone in the nuts but you can't because you're exhausted and still playing D?

That's sort of what it's like running a fast mile after three weeks of black lung and a set of tabata squats.

Tabata squats: ouch.*
Mile: 7:34.

Plus two sets of knees-elevated push-ups: 10 and 8. (First try at this progression - a little harder than bench push-ups, as it should be.)

* I had no mechanism for actually timing the tabata, so I just relied on experience: did sets of 20, 19 and 18 reps as fast as I could, with just enough time off in between to mark the set number. It was accurate enough - my quads told me so. They actually yelled at me on those first few steps of the mile.

Thursday = ab ripper

Got guilted into another pyramid selling party tonight so only managed a quick p90x Ab ripper before heading out

File under "active lifestyle"

Seriously, I passed on a second consecutive stroller run today in order to take Tim to the Children's museum. Thanks to some miscalculations about the bus routes, I ended up with a great back/shoulders workout: carried Tim on my shoulders from the Market across the bridge to the museum (further than you'd think); then I carried him on my front (without the aid of a carrier - just my arms) while he slept, from the mall to home.

A 2.3 km variation of the farmers' walk. The "mommy walk", I guess.

The black lung is as good as gone, Tim's back to nursery school tomorrow (3x/week as of next week), and I'm back to serious. Squats and miles from now til Thanksgiving...

Runny-run-run-runs

1600,1200,800,400 m runs, 3,2 &1 minutes rest respectively in between.
Times: 6:01, 4:56 (this is the hardest run by far), 2:56 (surprise!) and 1:24. Windy and a little cold today and the sun was shining like it does in autumn; brightly, but in relieved acquiescence of the long, dark months to come.

Wednesday = golf

It was in a cart. It was with Wingates. I assume that doesn't = calorie deficit.

It WAS for charity thou - must count for something.

The heaviest thing I lifted was a too small wine glass :(

gravity wins!

Today, I didn't blow the doors off with volume (the reset with the press was pretty heavy, don't know what is up with that but will likely not hit the gym until back in YYC next week).

press: 110x5,5,6
barbell rows: 145x8,8,8
curls (again, the chins were not light & bouncy): 72.5 x8,8,12

Links I've been checking out lately:
Dan John
Mark Rippetoe
The world's strongest librarian (esp. his review of Convict Conditioning)

Tuesday = flat abs and a lot of sweat

Modified version of http://www.fitness-training-at-home.com/flat-tummy-exercises.html ( modified by HK)

Thrusts: 1st set I used too light a weight (10 and got to 34 and got bored so stopped!). Then: 15lbs (x2): 10,9
Knee ups: 1st set trying to figure it out and realized I can't do it with straight legs. Then: 20,21
Deep swings: 30lbs: 10,7,7
Killer twist: 15 lbs: 12/8, 10/10, 10/6

Ok, HK, tell me where I am pansying out and need to get my butt in gear.

Enjoying this site for exercise idea combinations. Any others you'd recommend?

Squatty-squat-squat-squats

Today's crossfit WOD: 1x1x1x1x1 reps of overhead squats, front squats, back squats (3 sets, 15 total).

Warmed up with a 65lb barbell: 10 deadlifts, 10 squats, 10 hang cleans, 10 squat cleans, 10 sumo-high-pull deadlifts, 10 presses, 10 overhead squats.

Weights:
Overhead squats- 75,85,95,105,115. Clearly shoulder strength is the gating item here. And man it would be nice to throw the bar down rather than manage it to the ground.
Front squats- 135, 155, 175, 185 failed x3 (arms need to be higher), 175, 155.
Back squats- 225, 245, 265, 265, 265.

Finished with 135 bench press x 10 and a stretch.

Bikini butt

Worked on the bikini butt tonight

http://www.fitness-training-at-home.com/glute-building-exercises.html

12 reps; 2 sets

Killer twist is a great one. Did it with 15lbs.

ontario

there are lakes, hills, trees. i went fishing saturday, i caught a wall-eye. i also was able to bait my own hook with a live minnow and take my own fish off the line. like a big boy. houseboating on sunday.

Sep 8 (back in regina)
press: 122x2,2,2 (reset to 110)
snatch: 95x3x5
chins: 8,7,4
bb curls - 72.5x8,8,5 (yeah, i did curls, but only to improve my chins and not out of vanity - though my arms are awesome when holding a walleye for the camera ;-)

Sep 12 (dryden - pretty good gym, pleasantly surprised, old-shooley)
bench: 152.5x5,5,5
lying try x: 52.5x8,8,10
I was going to do snatches or chins but high school ended, the gym filled, and i felt old. have to remember that for wednesday.

Week 1 with the Glee Club

I feel so privileged to be a member . . . I am coming out of the comments . . .

Sunday: p90x chest, shoulders, and tris workout (ouch!)
Saturday: KFit lower body + ab ripper
Thursday: Dog walk with 90 lunges; rail push ups (2x 30); tricip dips (2x 25); squats (a few sets of random amounts - I was walking the dog and not so focused on the workout!). Also did the stuff Sarah gets me doing on the ball upright while walking (Pete was quick to remind me he lives in this neighbourhood too and can I refrain from this silliness . . .)
Wednesday: KFit upper body
Tuesday: Sarah's #2 workout (minus lunges because of ankle but added some squats)
Monday: p90x yoga

A dietary aside

I've been seven days off the wheat, but have witnessed no miracles. (The one I was hoping for was the miraculous disappearance of five pounds.)

Turns out, I didn't each much wheat anyway. I only had to make two changes to may usual diet: 1) don't eat Tim's lefties, and 2) pizza crust made of chickpea flour instead of pita. Other than that, wheat didn't come up. And Tim only had wheat like two or three times during the week: a bowl of cereal one day, and a peanut butter sandwich on another day. Maybe a couple of cookies.

So, I guess we're not suffering from wheat over-exposure, so I don't think there will be any miraculous cures in my future either. I like it though: I'm going to stick with it as a general (but not hard and fast) rule.

Crossfidiot

Did this today:
25 Walking lunge steps

20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 55 lbs dumbell
30 Sit-ups
20 Hang squat cleans, 30 pound dumbbells
25 Back extensions
30 25 lb thrusters (for wall ball)
500m row (for 3 Rope climb ascents)

Did it all in 27:57. Now I feel a little dumber. Dumb-ish. Stupider.

Running with the black lung

Awkward and slow. But geez it's a beautiful summer day here. Yes, summer! Officially, for another couple of weeks, and the 27 degree sun today is showing it off. Plus, mother nature owes us a few weeks since spring was such gunk this year.

Anyway.

About 6 slow-ish, hacking kilometres, with some "proper" bench push-ups along the way. (10, 5, 8, 5. Some benches were lower than others; some were closer together than others -- ie. less recovery time between sets!)

Starting tomorrow, three consecutive days of frisbee games. That should clean out the old lung

regina

road trip to Regina. I checked out the U of R athletic centre. The campus was beautiful and about 30 degrees. I'm sure it's that nice in January.

Sep 6 - bench 152.5 x 4,4,3; cleans 137.5 x3x5; lying tri x 50x8x3.
Sep 7 - LSD in the 'hood. 6.1km/44:27

Its true,

She's got the black lung.

Today, a watch-less 5k (for sure it was sub-20, Tim...) and then 7 x 4 pullups, 4 dips, 10 back extensions, no rest in between.

I've got the Black Lung

'Nuff said?

No pneumonia, but jeezus I'd sure like a good night's sleep sometime soon. I'm down to viewing "active lifestyle" as a successful workout. Like today: mowing the lawn with Tim in the backpack. (Not bad doing your yardwork listening to "Go Mommy, Go Mommy!" in your ear. Dude is serious about lawnmowing.)

Last time I took the child for his "well baby check-up" was at the 18-month mark, and he weighed about 27 lbs. Given that he's grown about about 8 inches in height since then -- seriously, the stepmoms measured him in July and this weekend and he's grown a full inch -- things like trips to the market (wherein Tim rides in the backpack), and stroller runs actually involve pushing a lot of weight.

Also, the kid is a sucker and still wants to be carried around all the time. This activity, I figure, contributes to my push-up training, in terms of biceps lower back work. Which is why I'm posting this on our workout blog. I can't work out like I used to, but motherhood has its quiet ways of paying you back.

Crossfidiots

Can't wait 'til you guys stop doing Crossfit so I can start using this term. I made it up. Like when I was 5 and invented PB&J. I'm kidding about the name but I do like the sound of it.

Here's what I've been up to:
Aug-30: press - 120*5,5,5; chins - 6,5,3 (big drop off here)
Sep-1: bench - 150*5,5,5 (last rep was pretty exciting); snatch - 85x3x5 (can't wait to upgrade to split snatches - just wanted to say that)
Sep-3: press - 122*5,2,3☆; chins - 7,6,5

<some time later>
squats - 245x5,5,5; lying tri ext 47.5x8,8,10

I've also been doing some rope skipping. not hard, just trying not to be a knob at it.

The ☆ means a Personal Record (for 5RM).

cooler here!

at least as the sun sets (much nicer than when daddy-o and i were here earlier this year). took advantage with a lovely 5k run along the back roads. 30 minutes (felt faster but i was reveling in being outdoors).

have been doing daily sets of 4x10 knees on bench push-ups, each followed by 1 x 10 sec plank, 10 sec eccentric push-up, 10 sec plank push-up hold.

fun, but am now having left shoulder/back/trap pain and swelling (this typing on my lap and at the kitchen table all day ain't helping either). going to take it easy for a while, don't want to end up playing ulti with a sock in my fist. that being said, lovely kayak around the peninsula this am, and leaving soon to go join the canadians for 'sports afternoon'.

Happy labour day les amis!

Last Summer Sprints

So hot out!

5 x 200M sprints, 400M recovery run. Exhausting. Forty pushups on the way back.

One Tabata, two Tabata

Did the Crossfit WOD today, scaled from 75 to 30kg's on the presses.

Max reps for 20 sec. 30kg push press, 10 sec rest, max reps for 20 sec. jumping lunges (alternating), 10 sec. rest/. Repeat 8 times.

Managed 93 presses, 120 lunges. Laid down on the gym fkloor for quite a while afterward. Ran 800m for a warm down (3:47).

Happy Eid Mubarak!

and i did see the sun cross the moon last night (or the moon cross the sun - whatever?) and it was beautiful.

Today did an old crossfit guy i hadn't seen since my last stay here, only this time it looked like:

50 db swings (10k - 22lb)
21 left handed TGU's (2.5k - ~5lb)
50 db swings
21 left handed overhead squats (2.5kg)
50 db swings
21 right handed overhead squats
50 db swings
21 right handed TGU's
50 db swings

25:02 - much slower than last time - but 2 extra sets of swings, and a little less consistency with my workouts. It was killer nevertheless.

oh, and 2 sets of 10 knees on bench (chair) pushups earlier in the day followed by some eccentric push ups, holding for ten seconds in push up plank.

Look forward to stretching 'er all out at yoga tomorrow night, and taking Friday off. Field days are exhausting!

ulti in TZ!

just three on three but it was nice to get out, run around and throw the disc. plus, less people on the field means more space in which to run :)

afterwards, ran just shy of 1.5 miles in 10 mins (no stopwatch, no nothing on my person as recommended). straight for the pool. makes me think there is something to this fast mile the spouses attack on a regular basis. there is something to knowing you don't have far to go which really allows you to push yourself. that and night was falling fast ;)

throughout the day, did sets of knees on the bench push ups (and some planks, both high and push up for good measure - thanks for the great article HK!). 4 sets of 10 - my triceps were quite noisy afterwards.

oh and some yin yoga on the weekend. how i love thee. "strength through surrender" - nice.

Spousal 5K

Hubby and I were clearly on the same page Friday -- 5Ks all around, without even planning it. (Overunder's unknown time: Tim found, played with, and misplaced/hid our family Ironman. If you find it, let us know. Meanwhile, I've figured out how to make the iPod timer work. Phewf.)

My run was that hilly one, and I came in at 24:40. I'm gonna run this route for a few months, then plan a nice flat one and see how that impacts the time. (Is that cheating? Or smart training?)

Finished with 60 walking lunges and two sets of 10 bench push-ups*.

Meanwhile, I'll keep hoping that this hacking cough that's been keeping us all up at night for the past week does not turn out to be pneumonia. (No fever yet and we did a 7 km stroller run this morning, so that's a good sign.)

* I'm starting from scratch on my push-up training after reading this. As of now, I can two exactly TWO push-ups the way they're "supposed" to be done. Grrr.

hodi hodi

Ack, I haven't posted in a while.

Here are the deets (more time working out because my gf is gone):
Aug-19 - bench 142.5*5,5,7
Aug-22 - press 118*5,5,5; chins 7,7,7
Aug-24 - bench 145*5,5,6
Aug-26 - press 120*5,5,3; chins 8,7,5
Aug-28 - squat 240*5,5,5; bench 147.5*5,5,6; cleans 135x3x5; some crazy ass lying tricep extensions 55*5,5; 45*8,8

Also, cardio is making a comeback even though I'll never catch you guys. Plus, if josey & I come back to god's country we have to convince Emma to let us play Ubers (said with British accents).

Three 5k runs last week at around 35 minutes. Slow and steady might not win the race but it will at least keep this 42 year old more likely to go out and do it.

Run down

Fought a 5k and won, with unknown time (Tim...). somewhere between 22 and 23 minutes.

Afterward: Five rounds of 5 knees to elbows, 5 x 145 bench press, 15 back extensions.

mambo vipi rafikis

safi! poa! shwari! clean, cool, and calm - that's how i feel to be back in Dar. That being said, the gym is in piss poor shape (1 x10kg, x20 kg, 2 x25 kg dumbbells and not much else - no treadmill either). So lots of crossfit type work, pushups, and yoga (I hope - there is a lot of um *work* to be done too...)

anyhow today i did this:

dumbbell swings (i like to call them lumberjacks)
deadlifts
bent over rows
goblet squats
push presses
diagonal chop
10kg bell, 10 reps each X 4 rounds for time
18:14 with 90 sec rests between rounds

yesterday, in my jetlag haze i threw down 3 sets of 10 push-ups (2 real, 8 from knees each set).

Oh and i stretched! Lots.

Juicer

New guy at the gym. Has got to be. Its not the bulges, its the retarded behaviour.

Squats: 5 x 205, 5 x 215, 5 x 225, 5 x 225, 5 x 225. Finishers: 20 x 155, 3 x 10 dips.

Wakey wakey, achy achy

Still smarting from last night's ironman frisbee game, and Sunday's accidental-splitz during the wet playoffs that made my bad hip worse, I went for a simple mile today.

6:58 minutes. A few seconds faster than the last time on the same route.

It actually felt faster than that, but oh well. This will be my definitive route. Do you think I can scrape it down to 6:30 by summer's end?

I finished with presses: 60 lbs x 5, 2+3 push presses, 3+2 pp. (I know I should be doing five sets, but there are so many other things to squeeze into my little freebie morning! See below.)



Then jogged 2 km to Zellers (in a failed attempt) to procure bedding for the gerbil cages, which apparently will live to stink another day.

And stretch.

Second place

Sunday, in the Tuesday night league finals. Along with Mrs. McPie. We had fun over the course of two games, and worked pretty hard.

subliminal on [daddyocometograndmasters] subliminal off.

Today, 3 rounds for time of: 10x 95lb clean and jerk, 1000m row , 20 sit ups (should have been 50 to really have made this hard). Time was 22:30.

Reminder: stretch now and then

Or maybe today's lesson should be: don't try to make up for lost time by cramming a bunch of workouts into a week. Without stretching after any of them (needless to say, warm-ups were also in short supply.)

As a result, I just about ended up prone on a neighbours lawn when my glute max began seizing on the last round of this:

As many round in 15 minutes of:

400 m run

6 deadlifts (95 lb)

= 5 rounds + 150 m

Plus presses: 50 x 6, 6, 6; 55 x 5, 4 (I guess I shouldn't have been so nervous about these. I may be ready to try 60.)

Previously this week:

- 50 minute solo run the morning after frisbee (8.3 km)

- To and from Lac Leamy beach with a fully-loaded stroller; raced a thunderstorm on the way home (I won by about 4 minutes); about 7 km with a two-hour beach break at the 3.5 km mark :-)

1 Round

10 x 115 power cleans
50 back extensions
1 mile run (6:45)
10 x 215 Dead lift

13 minutes and change.

more later!

press: 118x5,4,2. give it one more shot before a 10% reset
chins: 7,6,6.

more later!

Balance this Sh|t Out

Warm up with a 2 K row, 8:29 then, with a 65 lb barbell, 10x each of deadlift, squat, hang clean, squat clean, shoulder press, overhead squat.

Then on to a long forgotten upper body. Five sets of max reps 135 lb bbq press / pull up: 10/10, 8/6, 6/4, 6/4, 4/4.

Uhhg.

Back at it ... again.

Okay, after two weeks off we're getting back to routine. Tim was excited all weekend to go back to "gool", and I was excited for my workout, especially after watching all those truly elite athlete play out CUC finals on Sunday. Facing activity after so long an absence is intimidating, so I fell back on my usual "spring-board" workout:

5 rounds for time:

50 squats
Run 400 m
= 16:15

(Last time: 16:50. Apparently two weeks isn't a career-ending break.)

Finished with 2 x 10 push-ups, and a little later in the park on the way home from school, 2 x 10 bench dips.

Today, walking around the market for two hours with a 35 lb* child on my back. Frisbee tonight - first game in three weeks.

*Estimate only. We skipped the two year check-up. Kid is so damned healthy and I'm on the lazy side. We measured Tim's height recently though, and if the theories are correct, he's on track to top out at 6'2". (He's grown 4 inches since January.)